#497 The Complete Longevity Ranking: Lifestyle, Medicine, Biohacking

Hey, welcome back. I’m running a head‑to‑head longevity tournament with sixty‑four interventions you can vote on, and I’ll drop the link so you can play along; let’s dive into the lifestyle bracket.

Not smoking crushed the Italian grandpa myth. A solid fiber intake beat chasing perfect sleep scores, and strong social ties mattered more than cutting alcohol to zero.

Leaner, low‑visceral‑fat bodies topped plyometrics, and a clear purpose edged VO2 max goals. Mediterranean outperformed keto, high‑quality eating beat zone two, and lifting weights beat strict teetotaling.

From there, not smoking outran fiber and then outlasted social ties, while purpose beat Mediterranean and even strength work. The lifestyle champ, decided later, was not smoking over purpose.

Quick pit stop: if you want deeper dives, courses, and weekly calls, you can join my Youth Ben Society community; there’s a free trial, and the link’s in the description.

On the medicine side, blood pressure beat B vitamins, metformin beat PCSK9 drugs, oral health beat bone meds, GLP‑1s beat low‑dose aspirin, female hormone care beat PDE5s, and proactive healthcare outclassed single fixes like vitamin D or one‑off vaccines.

Next rounds: metformin topped blood pressure, oral health topped male hormone tinkering, proactive healthcare beat GLP‑1s, and it came down to proactive healthcare versus oral health, with proactive healthcare moving on.

In geroscience, calorie restriction outpaced a potent mTOR candidate and later edged epigenetic reprogramming. Glycine beat parabiosis, acarbose beat senolytics, cerebral lysine beat NAD boosters, and calorie restriction won the bracket.

In the Viking slate, metabolic health beat circadian tuning, a quality multivitamin beat psilocybin, HRV work beat so‑called healthy processed foods, and Blueprint beat sauna.

Regular sex beat hyperbaric oxygen, apheresis beat creatine, toxin avoidance beat Klotho therapy, and omega‑3s beat sublingual NAD. In the late rounds, Blueprint lost to regular sex, which took the bracket.

The final four were not smoking, proactive healthcare, calorie restriction, and regular sex; calorie restriction and proactive healthcare advanced. In the title match, proactive healthcare won because early testing, screening, and timely treatment save lives across systems, while calorie restriction stays the top lifestyle lever when done without frailty, with resistance training and nutrients in place.

That’s the bracket—meant to spark thinking more than end arguments—so grab the link and fill out your own. Thanks for hanging out, and if you want structured programs to lower biological age without obsessing, join Youth Ben Society in the description.